If you do regular exercise, then your post-exercise diet is as important as what you include in your diet before exercise. Because eating immediately after exercising can help restore energy levels and aid in muscle recovery. If you want to know what to eat post-workout, in this article, we present some healthy nutrient foods ideas that must intake after a workout.
Here is a List of Foods that you can include in your Post-Workout Meal for Muscle-Recovery
As proteins are the building blocks of muscles, consuming protein after your workout is great. Make sure you include a good protein in your meal. Animal or plant-based protein powder, Eggs, Greek yoghurt, Cottage cheese, Salmon, Tuna, Chicken, Protein bar best sources of protein that good to eat post-workout.
When it comes to muscle recovery after workouts, carbs are equally important like protein. Chocolate milk, Quinoa, Fruits like berries pineapple, kiwi Low starchy pasta.
Sweet potatoes, Oatmeal, Potatoes, Whole grain products like cereal, brown bread, brown rice are the best sources of carbs. Some simple carbs like fruit juices can also be taken as a drink, which helps the body to get an emergency nutrient source.
It’s also important to remember the recommended foods after a workout which will help you optimize those benefits.
#3. Fresh Fruits and Vegetables:
Stewed or cooked high fibre greens like lettuce, broccoli, parsley and spinach are best to add to your post-workout diet.
#4. Healthy Fats:
Avocado, coconut oil, flax seeds, nut butter, nuts etc.
#5. Drink Plenty of Water:
If you exercise for an hour every day, make sure you have plenty of water before, during, and after your workout. Because your body loses water and electrolytes through sweating during exercise, you need plenty of water to stay hydrated.
But if you work out for a long time, you should take some sports beverages or drinks like coconut water which contain electrolytes. Such drink contains minerals like sodium, potassium and magnesium that help you stay hydrated and maintain your body’s electrolytes.
Food To Avoid Pre And Post-Workout
Some greasy & fried fast foods, Salty processed food, raw vegetables, soda, sugary drinks, chocolate & candies, Booze are avoided immediately after the workout.
Why It’s Necessary To Eat Healthy After A Workout
The right nutrient intake immediately after exercise is vital for your body. As the right nutritional foods can help your body rebuild its glycogen stores allowing those muscle proteins to repair and grow faster. It’s especially essential to eat carbs and protein after your workout.
When you work out, your muscles use up their glycogen stores for fuel, causing your muscles to partially lack glycogen. Some proteins also break down and become damaged. After a workout, your body tries to rebuild its glycogen stores, which helps repair and redevelop those muscle proteins.
Choosing the right foods after a workout helps stimulate new muscle growth and get ready for your next exercise.
So, if you incorporate all recommended foods into your post-workout diet, you’ll be able to get the benefits of diet and exercise which will help maintain your energy levels at a steady pace.
Priya Singha: Priya is a freelance writer with an experience of 4+ years of her writing career. She pursued her Masters from DDU, Gorakhpur. She is very passionate about writing and is fond of writing short articles and blogs. She even has worked for several companies. Writing articles in the field of Health & Fitness, Beauty, Home Remedies and Travel are some of her most interested topics and brings out the best in her.